Vette City CrossFit

“Snack Bar”

3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

Strength:

Back Squat

3×5

-Then-

“Taco Bell”

AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

“Krabby Patty”

For Time:
1k Row
30 Power Snatches (115/85)
1k Row

3 Rounds:
800 Meter Run
21/15 Calorie
3 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

“Singled Out”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

“Old MacDonald”

5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
20 Pushups

Strength:

Pausing Overhead Squat

Build to a single

-Then-

“Double Jointed”

AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

“Sea Horse”

3 Rounds:
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees

Strength:

Macho Man Complex

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

-Then-

“Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

No Class!!!

“Lynne-sanity”

5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run